Why Grapplers Wear Rashguards (and How to Choose One)

A good rashguard is one of the most useful pieces of gear in Brazilian Jiu-Jitsu — and not just for the look. Here's why grapplers train in them and how to pick the right one.

Hygiene and skin protection: Rashguards put a barrier between your skin and the mats, helping reduce the spread of ringworm, staph, and other mat-borne infections, while also limiting friction burns during hard rolls.

Performance and comfort: A close, compressive fit keeps the fabric from bunching when you scramble, wicks sweat so you stay cooler, and supports your muscles through long training sessions.

Long sleeve vs. short sleeve: Long sleeves give you more skin coverage and are popular for no-gi, while short sleeves run cooler in hot rooms. Many Sunny Side BJJ sets come in both, so you can choose what fits your training.

What to look for: Prioritize flatlock stitching, breathable moisture-wicking fabric, and a snug but not restrictive fit. Quality construction is what keeps a rashguard holding up roll after roll.

Ready to gear up? Browse the Sunny Side BJJ collection and find a design that stands out on the mats.

How to Build a BJJ Training Routine as a Beginner

When you first start Brazilian Jiu-Jitsu, more mat time helps — but only if your body can recover. A sustainable routine beats an all-out week that leaves you injured or burned out.

For most beginners, two to three classes a week is the sweet spot. It is enough to build muscle memory and steadily improve while leaving rest days for your body to adapt.

Balance drilling and rolling. Spend time repping technique slowly so the movement sinks in, then test it in live rolls. Going straight to hard sparring every session slows your learning and raises your injury risk.

Prioritize recovery. Sleep, hydration, and good nutrition are part of training, not extras. Take care of your skin too — shower right after class and wash your gear every session to avoid mat-borne infections.

Above all, be consistent. Showing up three times a week for a year will take you further than a few intense weeks followed by burnout. Trust the process and enjoy the journey.

3 Side Control Escapes Every White Belt Should Know

Side control is one of the first pins every white belt gets stuck under. The good news: a few reliable escapes will get you out of most situations. Drill these with a partner and watch the breakdowns in our instructional videos above.

Frame and hip escape: Before anything else, build strong frames — one forearm into the hip or neck — to create space, then shrimp your hips away to slide a knee back in and recover guard. This is the foundation every other escape builds on.

Underhook to come up: When your opponent is heavy on top, dig an underhook on the far side, turn into them, and use it to come up to your knees or take their back instead of staying flat and stuck.

Recover guard early: The best escape is not getting fully flattened in the first place. React the moment the pin lands — frame, turn to your side, and start moving before the weight settles.

Like everything in jiu-jitsu, these work best with reps. Slow them down in drilling, then test them in live rolls until the movements become automatic.

The Closed Guard Sweep That Works on Bigger Opponents

Rolling with someone heavier? Strength alone won't win the scramble — angle, timing, and off-balancing will. Closed guard is the great equalizer, and a good sweep lets you use a bigger opponent's weight against them.

Break their posture first. You can't sweep someone sitting up tall. Use your legs and grips to pull them down onto you — once their base is compromised, the sweep becomes much easier.

Control a sleeve and an angle. Pin one of their arms and shift your hips off to the side to create the angle. Taking away a post on one side removes their ability to catch themselves when you tip them over.

Off-balance and finish on top. Drive them in the direction they can no longer post, follow the motion, and come up into mount or a strong top position. Stay tight as you come up so you don't give the position back.

The key is the setup, not muscle. Drill the posture break and the angle until the sweep feels effortless — then it works on training partners of any size.